Ndilandele isicwangciso sokusebenza sika-Alicia Vikander sika-"Tomb Raider" kwiiveki ezi-4

Umxholo

• Isicwangciso sam soQeqesho esiphefumlelwe nguLara Croft
• Iziphumo
• Uphengululo lwe

Xa ufunda ukuba uzakudlala uLara Croft-ongumfazi obonisa umdla oboniswe kwimidlalo emininzi yevidiyo kunye no-Angelina Jolie- uqala phi? Ndiyazi ukuba impendulo yam iya kuba "ngokubetha indawo yokuzivocavoca." Kodwa ku-Alicia Vikander kunye nomqeqeshi wakhe, uMagnus Lygdback, ukuthetha ngomlinganiswa kaLara Croft wafika kude ngaphambi koqeqesho.

“Sibe neentlanganiso ezininzi kwangethuba xa sixoxa ukuba ngubani uLara Croft, uvela phi,” undixelele uLygdback xa ndifudumala kwindawo yokunyathela eMansion Fitness eWest Hollywood. "Besisazi ukuba kuya kufuneka abonakale omelele, kwaye kuya kufuneka afunde izakhono ezifana nekarati kunye nokunyuka."

Le ndlela-yokuqala yophawu luphawu lwentengiso lukaLygdback; naye walungiselela uBen Affleck for Batman kunye neGal Gadot ye Eda ucacise kutheni oku kuyimpazamo. UVikander, ngokwakhe owawongwa ngembasa yeAcademy-ochongiweyo njengomdlali weqonga, waqeqeshwa kangangeenyanga ezintandathu ukuze abe sesimweni sendima yokuqala eyedwa, emva koko ngamandla noLygdback njengoko ifilimu yayisondela.

Xa ndafumana isimemo sokuqeqesha noLygdback njengenxalenye yonyuselo lwentsha Umembi wamangcwaba ifilimu, ndavuma kwangoko. Ndicinge ukuba icebo liza kubandakanya ukuqina okuninzi okuza kundinceda ndizive ndomelele, kunye nokuhambisa uLara Croft (kwaye kufuneka ndenze ibali malunga namava) iya kuba sisizathu endisifunayo ukunamathela kwisicwangciso.

Andizange ndiyazi into endiyiyo.

Isicwangciso sam soQeqesho esiphefumlelwe nguLara Croft

Isicwangciso uLygdback esenzelwe mna sasifana kakhulu nesiqhelo sikaVikander sokuzilungiselela Umembi wamangcwaba. Wenza iinguqulelo ezimbalwa kwi-akhawunti yenqanaba lam lokufaneleka (ungcono kakhulu kwi-push-ups) kunye nokufikelela kwam kwiindawo zokuqina komzimba (isicwangciso sakhe siquka ukuqubha kwi-cardio kunye nokuchacha, kodwa andinalo ichibi elikufutshane). Bendiya kuphakamisa iintsimbi iintsuku ezine ngeveki malunga nemizuzu engama-45 ngeseshoni kwaye ndenze ubungakanani obuphezulu bokubaleka iintsuku ezintathu ngeveki. ULygdback wakhankanya ukuba ngewayenze isicwangciso esasithatha ixesha elincinci veki nganye, kodwa ndandingasebenzi ngeli xesha lokuvavanywa kwaye ndandinexesha elininzi lokuzinikezela kuqeqesho. (Kungekudala ndafunda ukuba ixesha alilingani nenkuthazo, kodwa siya kufika kuloo nto.)

Iintsuku ezine zokuphakamisa ubunzima nganye zijolise kumaqela ahlukeneyo emisipha. Usuku lokuqala lwaluyimilenze yosuku, usuku lwesibini lwalusisifuba kunye namagxa angaphambili, usuku lwesithathu lwalubuya nangaphandle kwamagxa, kwaye usuku lwesine lwaluyi-biceps kunye ne-triceps. Usuku ngalunye lwaluphela ngenye yeziphaluka ezintathu ezahlukeneyo ezineesethi ezine ezingundoqo, endandizijikelezisa. Inkqubo yenzelwe ukuqalisa iveki kunye namaqela amakhulu emisipha, emva koko igxininise ngokuqhubekayo kumaqela amancinci amancinci kuba amakhulu aya kudinwa.

Izikhewu zokubaleka bezilula: Emva kokuzifudumeza, baleka ngokukhawuleza umzuzu omnye, emva koko uphinde umzuzu omnye, kwaye uphinde lo maxesha ali-10. Injongo yamathuba yayikukubeka imeko-uLara Croft wenza into eninzi yokuprinta, emva kwayo yonke into kunye nokutshisa iikhalori ezingaphezulu.

Ukulungiselela kukaVikander kwindima kukwabandakanya uqeqesho oluninzi lwezakhono, njengokunyuka, umlo wamanqindi, kunye nobugcisa bemfazwe. (Kungenxa yoko le nto wonke umntu obhinqileyo kufuneka ongeze ubugcisa bemfazwe kuqeqesho lwakhe.) "Siqinisekisile ukuba ezi seshoni zijolise kwizakhono kwaye bezingarhafisi kakhulu emzimbeni ukuze abe mtsha ekusebenzeni kwakhe rhoqo," ucacisile uLygdback. Ngethamsanqa bendisenza amalungiselelo akhe okuba sempilweni, hayi uqeqesho lwezakhono zakhe, ngoko ke ndiye ndaphuma kwezi zifundo.

Ke ngoko, ngokuzilolonga ndishicilele phezulu ndaza ndasonga engxoweni yam ye-leggings, uluhlu lokudlalwayo lwe-Ariana Grande kwifowuni yam, kunye nexhala lolindelo olukhulu, ndaye ndangena ngaphakathi. Ndineeveki ezine zoqeqesho phambi Umembi wamangcwaba Inkulumbuso, kwaye ngelixa ingakhange ihambe kanye njengoko bekucwangcisiwe, ndiziva ndomelele kwaye ndithembele ngakumbi. Nantsi into uLygdback kunye nokulandela inkqubo endifundise yona malunga nobuchule, inkuthazo, kunye nobomi.

1. Nokuba kwinqanaba eliphezulu kakhulu, ubomi buyenzeka, kwaye udinga isicwangciso esiguquguqukayo.

Njengoko ndandihamba ngokuzilolonga kunye noLygdback, wayesoloko endinika iindlela zokuyilungisa, okanye ukuya-nge-imvakalelo imiyalelo kunamaxesha athile. Umzekelo, bekufuneka ndiphumle “de ndizive ndihlaziyekile, akukho ngaphezu kwemizuzu emibini” phakathi komthambo ngamnye. Utshilo. "Okona kubaluleke kakhulu kukuba uzive uchacha ngokwaneleyo ukugqiba iseti elandelayo."

Ngelixa wayendithatha ngexesha lokubaleka-kum kwitayile enye yokunyathela kwinqanaba elingaphantsi kwelanga le-Mansion Fitness, eLygdback kwitreadmill ecaleni kwam-wandixelela ukuba kulungile ukwenza kuphela amathandathu amakhefu, hayi i-10 epheleleyo, ukuba Bendifuna. "Sebenza ukuya kwi-10 njengoko uhamba, kodwa ezintandathu zilungile, nazo." Wathetha ngovelwano, ithoni ephuma entliziyweni evakala njengeseshoni kunye nomcebisi kunentlanganiso nomqeqeshi wokuqina komzimba. Ukuba andinalo ixesha lokwenza ikhefu konke konke, emva koko nditsibe ikhefu kunokuba nditsibe iintsimbi zokuzilolonga, wongeze watsho.

Ndothuswa kukuba umqeqeshi okwinqanaba eliphezulu-umntu osebenze neenkwenkwezi ezininzi ze-DC Comics, uKaty Perry, kunye noBritney Spears, ukubiza nje abambalwa-babenendlela eguqukayo. (I-BTW, nantsi eyona nto usuku lokugqibela lokujonga kwakhona lubonakala ngathi.)

Kungekudala ndafunda ukuba kutheni. "Ndiyaluthanda uqeqesho, kodwa eyona nto ndiyithandayo ngumqeqeshi wokuphila," uLygdback ukhankanya njengoko siphumla phakathi kweeseti. Nangona abantu abadumileyo behlawulwa ukuze bajonge indlela ethile kwaye benze kwinqanaba elithile lokomelela, baneengxaki, nabo: iziyobisi, ingxaki yosapho, ukungazithembi, isisu segciwane. Xa u isidingo ukwenza into, nokuba ngusaziwayo okanye umntu oqhelekileyo, kuya kufuneka uyazi ukuba ungayibeka njani phambili kwaye uhlengahlengise isicwangciso sakho xa ubomi (okanye eso sifo sibuhlungu) singena endleleni.

2. Ewe, ungalibala ukuba uza kuphefumla nini. (Ngoko ke funda xa kufuneka uphefumle.)

Bendisoloko ndicaphukela ibinzana elithi "ungalibali ukuphefumla!" Ukuphefumla ngumsebenzi womzimba ozimeleyo. Ukuba uyalibala ngokuphefumla, uhlala uphefumla. Noko ke, xa ndadibana noLygdback kwafuneka ndijonge inyoka yam emnyango. Ndibambe umphefumlo wam ngexesha lokunyusa okunzima.

Xa uLygdback wandixelela ukuba ndiphefumle ngexesha lokunyuswa, kwakungekho lula njengokukhumbula nje ukuphefumla. Ngokungafaniyo nobomi bonke, ukuphefumla ngexesha lokuphakamisa iintsimbi akuvakali kuyindalo-ithuku lam kukubamba umphefumlo wam, ke xa ndifuna ukuphefumla, ndaziva ndingaqhelekanga ekuqaleni.

Saceba ngqo apho kufuneka siphefumle khona ngexesha lokuzilolonga ngalunye. Ngamafutshane: Phefumla ngaphandle ngexesha lokuphakamisa isahlulo sokuhamba. Ke ukuba wenza i-squat, uya kuphefumlela ngaphandle njengoko umile. Ngexesha lokutyhala, phefumlela ngaphandle xa unyusa.

3. Soloko uphatha amashwamshwam.

I Umembi wamangcwaba ukuzilolonga kwathatha malunga neyure, ngaphandle kosuku lomlenze, xa ndichitha malunga neyure kunye nemizuzu eyi-15 kwindawo yokuzivocavoca. (Ukuzivocavoca imilenze kuthatha ixesha elide ukuyenza, ixesha elincinci ukuseta, kwaye-kuba liqela elikhulu lezihlunu-ukubuyisela kancinci phakathi kweeseti.) Oku bekudla ixesha elininzi kunokuzilolonga kwam, apho ndiza chitha ubuninzi bemizuzu engama-30 uphakamisa kwaye unokuhamba nokuba nebhanana okanye iqhekeza letosti kwangaphambili. Ndifunde ngokukhawuleza kakhulu ukuba kufuneka ndilungiselele ngokwahlukileyo ukuyigqiba iyure epheleleyo.

Ngolo suku lomlenze wokuqala, ndagqiba malunga nesiqingatha sokuzilolonga kwam xa ingqondo yam yaphela. Andizange ndizive ndinentloko, ndandiziva nje ukuba ndifile engqondweni. Ndigqibile ukuzilolonga kwam (inkani yamatyala), kodwa bendiphumile kuyo ndisendleleni egodukayo. Njengakwi, enkosi thixo khange ndingene kwingozi yemoto kuyo. Ukufika kwam kwindawo endandihlala kuyo, ndagalela izitya ezithathu ndaza ndalala iiyure ezintathu. Akaphilanga ncam.

Emva koko, bendihlala ndizisa ubuncinci ibha yegranola kwindawo yokuzivocavoca kunye nam, ukuba ayingamashwamshwam ongezelelweyo kunye nesiselo semidlalo se-inshurensi. Ndiphinde ndagalela imivalo yegranola kwigumbi elifihliweyo kwisingxobo sam se-duffel kwimeko nje. Ndafumanisa ukuba oku kwakungcono kumandla am kunye nesisu sam esibuhlungu kunokutshisa ngokutya okukhulu kwangaphambili.

4. Ukunyoba ukuze uhlale unomdla.

Isicwangciso seLygdback esenzelwe mna sasifuna ukuphindaphinda okukhulu kunesiqhelo. (Ukuba ungayibiza njengesiqhelo.) Ndisebenzela impilo yam yomzimba nengqondo, nto leyo ethetha ukuba ndenza nantoni na endinqwenela ukuyenza. Ukuba ndifuna ukubaleka, ndibalekile. Ndizama ukuphakamisa ubunzima ubuncinci kabini ngeveki ukomelela kwemisipha kunye nethambo, kodwa andilandeli isicwangciso esithile. Ne Umembi wamangcwaba Ishedyuli yokuzilolonga, kwafuneka ndenze ukuzilolonga nokuba ndiziva ndingayenzi.

Ukulungiswa kwam: i-soy chai latte eshushu eshushu evela kwi-Starbucks. Ukuzivocavoca kwam kukwiivenkile ezinkulu ezingaphandle, kwaye ndidlula kwiStarbucks kuhambo ukusuka kwindawo yokupaka ukuya ejimini. Ukwazi ukuba ndiza kukwazi ukufumana eso siselo siswiti, esineziqholo, nesithuthuzelayo yaba kukukhaba nje okufunekayo ukuze ndiphume ngomnyango. Andizange ndiyenze isiqhelo, kodwa yayiyindlela ekhethekileyo yokomeleza xa ngokwenene ndandingafuni ukuya kwindawo yokuzivocavoca.

Uninzi lwabantu lunokucinga ukuba kufuneka uzinyange emva ukuzilolonga njengenkuthazo yokuwugqiba. Yayingeyongxaki yam ke leyo. Ndiyathanda ukusebenza kwaye ndihlala ndiziva ndonwabile xa ndiqala. Ingxaki yam iyacima Iipaki noLonwabo ukubuyisela kwakhona kunye nokuqhuba kwindawo yokuzivocavoca kwindawo yokuqala. Ngezinye iintsuku, ndisazi ukuba ndiza kuziva kamnandi emva kokuba ndizilolisile bendanele ukuba ndiye ejimini, kodwa ngezinye iintsuku, bendifuna isinyobo esilula sesiselo endisithandayo.

5. Ukufunda inkqubo entsha kubandakanya uninzi lwezilingo kunye neempazamo, kwaye kuye kwafuneka ndigqithe kwezinye zam zokuxhoma.

Ndidla ngokwenza malunga neeseti ezimbini ukuya kwezintathu zokuzilolonga-ngokwaneleyo ukuze ndicel 'umngeni izihlunu zam, kodwa hayi kakhulu kangangokuba ndihlala ejimini naphakade. Uninzi lwesicwangciso sikaLygdback sifuna iiseti ezine zomthambo ngamnye. Injongo yayikukugqibezela iqela ngalinye lemisipha ngaphambi kokudlulela kumthambo olandelayo. ULygdback undixelele ukuba kulungile ukuhla ukuya kwiiseti ezintathu ukuba ndifuna njalo, kodwa ndifuna ukujolisa kwiiseti ezine ezipheleleyo.

Ngexesha lokuzilolonga kokuqala, ndiye ndayeka ukuthoba ubunzima kwiiseti zam ezimbini ukuya kwezintathu zokugqibela kuba izihlunu zam bezidiniwe. Kwathatha ulingo kunye nempazamo ukufumana ubunzima endinokuthi ndibuphakamise kwiiseti ezine rhoqo, kwaye oko kwaziva kungumngeni ekupheleni kweseti yesine.

Ekugqibeleni ndafumanisa ukuba kufuneka ndikhethe ubunzima obulula. Amaxesha alithoba kwali-10, obo bunzima bulula buvakala bunzima kakhulu ekupheleni kweseti yesine. Ukuba bendisaziva ndonwabile ukuphela kweseti yam yesithathu, bendiya kubonyusa ubunzima beseti yokugqibela-kodwa ngokunyaniseka, oko kwenzekile izihlandlo ezimbalwa.

Isifundo sokwenyani apha sasisesengqondweni, nangona kunjalo. Ndiqhele ukuphakamisa iintsimbi ezinzima, kwaye ndiyazingca ngokuzibamba ndedwa kwigumbi lobunzima. Ndiyayithanda indlela yokucinezela ulusu lokugqibela ngofele lwamazinyo. Ukugqiba iiseti ezine, nangona kunjalo, kuye kwafuneka ndihambe ngokukhanya-kwaye ndigqithe kwi-ego yam kunye nokukhetha kwam kwinkqubo. Ngokwengqondo, ndizikhumbuze ukuba ndisadinisa izihlunu zam, ngendlela eyahlukileyo. Kwakhona ndiye ndafudukela kwindawo eyahlukileyo kwindawo yokuzivocavoca kuninzi lweelifti zam, enye eneentsimbi ezikhaphukhaphu. Apho, andinakufikelela kuphela kuhlobo olubanzi lwezixhobo endizisebenzisayo, ndikwangqongwe ngabantu abasebenzisa izixhobo ezifanayo. Ukuba phakathi kwabantu abenza imithambo kunye nezixhobo ezifanayo (ii-dumbbells ezikhanyayo) zandinceda ukuba ndijolise ekusebenzeni kwam kunokuba ndizithelekise nabanye abaphangi abandijikelezileyo.

Iziphumo

Ndiziva ndomelele kwaye ndomelele emva kweeveki ezine ze Umembi wamangcwaba ukuzilolonga, kwaye ngokuqinisekileyo ndinonyamezelo lwezihlunu ngakumbi. Ndizama ukuthatha iivenkile zokutya kuhambo olunye, kwaye andifumani moya ngokulula ngexesha lokuzilolonga. Kodwa ndiya kunyaniseka: Yaba a okuninzi. Ixesha elininzi, umgudu omkhulu womzimba, kunye nemidlalo emininzi yengqondo ukuze ndihlale kuyo.

Ekugqibeleni, ndicinga ukuba kuyehla ukuya kwiinjongo. UAlicia Vikander wakwazi ukulandela isicwangciso esifanayo kwiinyanga ezininzi kuba wayelungiselela indima. Kodwa injongo yam kukuhlala ndisempilweni kwaye ndinamandla. Ukuzilolonga kwakunzima kangangokuba ndandihlala ndiziva ndidiniwe emva kwabo. Utshintsho lufuna ukutyhala imida yakho kwaye uphume kwindawo yakho yokuthuthuzela, endiyenzile ngokuqinisekileyo, kwaye ndiyazingca ngam ngomzamo endiwenzayo.

Ngoku ukuba iiveki ezine zidlulile, nangona kunjalo, ndonwabile ukubuyela kwindlela yam engenamiceli mngeni. Ubomi bunzima ngokwaneleyo, kwaye ngeli xesha ebomini bam, kufuneka ndigxile kwezinye izinto ngaphandle kokusebenza kwam. Ndiyazi ukuba sisicwangciso esiza kuxhaswa nguLygdback. Kuba andinguye uLara Croft-ndimdlala nje kwigumbi lobunzima.

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